We all know that stress can affect our sleep. But have you ever wondered why, even when you’re exhausted, your mind and body can still feel as though they’re ‘switched on’?
Our nervous system plays an important role in how we respond to stress, how we relax and, ultimately, how prepared we are for sleep. To explore this connection, our Deputy CEO, Lisa, recently chatted with yōjō founder Waldi Hoon about the nervous system, stress, sleep and the changes many women experience during menopause as part of our annual awareness campaign, ‘Sleeptember’.
The conversation will be shared across our social channels from 12:30pm on Wednesday 9 September.
Why can stress keep us awake?
When we experience stress, our body activates systems designed to help us respond to a perceived threat. This is often described as the ‘fight or flight’ response. While this response is incredibly useful when we need to react quickly, our modern lives can sometimes leave us feeling as though our nervous system is constantly on alert.
That can make it difficult to transition from being busy, alert and responsive during the day to feeling calm and ready for sleep at night.
You might feel physically exhausted but find that your thoughts are racing. Or perhaps you get into bed and suddenly start thinking about everything that happened during the day – or everything that needs to happen tomorrow.
This is one reason why simply telling yourself to ‘relax’ or ‘switch off’ doesn’t always work. Relaxation isn’t something we can necessarily force. Our bodies need opportunities to move out of a state of alertness and into a state where rest and recovery are possible.
Sleep and the nervous system are closely connected
Our sleep doesn’t exist in isolation from the rest of our day. How we feel, what we do and how much opportunity we have to recover during the day can all influence how easily we settle at night.
Rather than thinking about relaxation as something that only happens at bedtime, it can be helpful to build small moments of recovery throughout the day.
That could mean stepping outside for some fresh air, taking a few slow breaths, going for a walk, stretching, spending time away from screens or simply allowing yourself a few minutes without having to achieve anything.
These moments may seem small, but building regular opportunities to pause can be a useful part of looking after our overall wellbeing.
What can you try tonight?
If stress is affecting your sleep, there isn’t one magic solution. Instead, consider some simple habits that can help create the right conditions for sleep.
Create a consistent bedtime routine. A familiar sequence of calming activities can help signal that the day is coming to an end.
Give yourself some screen-free time before bed. Moving away from work, social media and stimulating content can give your mind some space to wind down.
Try some gentle breathing. Slow, comfortable breathing can be a simple way of creating a moment of calm.
Build movement into your day. Gentle exercise, stretching or simply getting outside can support both physical and mental wellbeing.
Don’t leave all your relaxation until bedtime. Look for small opportunities to pause and recover throughout the day.
And perhaps most importantly, be kind to yourself. Nobody sleeps perfectly every night. Worrying about sleep or putting pressure on yourself to fall asleep can sometimes make things harder.
Women, hormones and sleep
For many women, sleep can change significantly throughout life. Menopause is one stage where sleep difficulties can become particularly noticeable.
Changes in hormones, alongside symptoms such as hot flushes, night sweats, anxiety and changes in mood, can all contribute to disrupted sleep. For some women, it can also feel as though their response to stress has changed, making it harder to relax or settle at night.
This isn’t something women simply have to put up with.
Creating a comfortable sleep environment, maintaining healthy routines, finding ways to manage stress and seeking appropriate professional support can all be helpful. If sleep problems are persistent or significantly affecting your daily life, speak to your GP or another healthcare professional about the support available to you.
Understanding sleep as part of wider health and wellbeing can be an important first step towards getting the right support.
Could supporting the nervous system help?
During their conversation, Waldi explains how yōjō is designed to support the body’s natural pathways involved in relaxation and recovery.
yōjō is a vagus nerve stimulation platform. Its device delivers gentle electrical impulses through the skin of the ear, with the aim of stimulating pathways associated with the vagus nerve. Alongside the device, yōjō provides access to a wellbeing coach who can help users incorporate their practice into everyday life.
For The Sleep Charity, the wider conversation is particularly relevant because it highlights an important message: supporting our wellbeing during the day can be just as important as what we do at bedtime.
Technology may have a role to play in helping people develop personalised approaches to wellbeing, but it is only one part of the picture. Building sustainable habits, understanding our own needs and finding strategies that help us manage stress can all contribute to better sleep.
Small changes can make a difference
There is no single way to manage stress or improve sleep, and what works for one person may not work for another.
But understanding the relationship between our nervous system, stress and sleep can help explain why we sometimes find it difficult to switch off – even when we’re desperately tired.
The key takeaways from Lisa and Waldi’s conversation are simple:
· Sleep and stress are closely connected.
· Our nervous system plays an important role in how we move between alertness and rest.
· Relaxation isn’t something we can always force at bedtime.
· Building moments of recovery into our day can be helpful.
· Small, consistent habits can support both wellbeing and sleep over time.
· Sleep difficulties during menopause are common, and support is available.
You can watch Lisa and Waldi’s conversation across The Sleep Charity’s social channels from 12:30pm on Wednesday 9 September. Follow @yojo.health and @TheSleepCharity on Instagram, Facebook and Linkedin so that you don’t miss it.
Win a yōjō device and one year on the platform
yōjō is also kindly running a competition for The Sleep Charity community, giving one winner the chance to receive a yōjō stimulator and one year on the yōjō platform. Find out how to enter on yōjō’s Instagram page. It is also offering 15% off with the code below (t&cs apply).
This article is intended for general information and education and does not constitute medical advice. If you’re experiencing ongoing sleep difficulties or symptoms that are affecting your health or daily life, speak to a healthcare professional.